My Forum

Yes there are few things you can do and they worked for me. It easy to remember if you think of P.R.I.C.E. Protection (keep a brace on to protect further damage) Rest (try to swim or cross train to let the ankle rest) Ice after each run, Compression, wrap up the ankle with an ace bandage to keep the swelling away from ankle, Elevation (keep ankle up above the the level of your heart so lie down and elevate the ankle. I read a great article and some good exercise videos at this link http://www.sportsmd.com/Articles/id/12/n/sprained_ankle.aspx

I've had this injury for 3 months and it's getting much better. It was real bad with major pain in the morning walking down steps and the thought of massaging the AT was brutal. I started doing home rehab that i found at http://clinicalsportsmedicine.com/book.htm and click on the "pain in the achilles. There is some great exercises.

I've been through an IT Band injury and it was bad and continued to get worse. I started using a foam roller and keeping the IT band stretched and loose and that was how I finally got rid of it. Seeking out a good sports physical therapists could help expedite the recovery but regardless give the foam roller a try. I found a great article about what can cause ITBS and how to treat using foam roller and other techniques at this article thttp://www.sportsmd.com/Articles/id/27/n/iliotibial_band_syndrome.aspx.Good luck!